Dumbbells Only With Bench 3.0
Gainzville
BodybuildingVersion 3.0
Limited equipment, Unlimited gainz.
Unlock your muscle-building journey with this 8-week Dumbbells+Bench Program!
No fancy gym equipment needed – just grab a pair of dumbbells and a bench, and let the gains begin!
Simple, effective, and perfect for anyone ready to grow some muscles!
A
Cardio
1 x 30:00
A
1-Arm DB Row
3 x 10
B
Incline DB Bench Press
3 x 10
C
DB Chest Fly
3 x 10
D
DB Seated Rear Delt Fly
3 x 12
E
DB Lateral Raise
3 x 10
F
Single Arm Preacher Curl
3 x 10
G
DB JM Press
3 x 10
A
DB Front Squats
3 x 10
B
DB RDLs
3 x 10
C
Bulgarian Split Squat
3 x 10
D
Hip Thrusts
3 x 10
E
DB Standing Calve Raises
3 x 12
A
Cardio
1 x 30:00
B
DB Crunch
3 x 15
C
DB Reverse Crunch
3 x 15
D
DB Wrist Extensions
3 x 15
A
DB Flat Chest Press
3 x 10
B
DB Pullover
3 x 10
C
Seated DB Press
3 x 10
D
Db chest supported rows
3 x 10
E
Incline Curls
3 x 10
F
PJR Pullover
3 x 10
A
DB Split Squats
3 x 10
B
Dumbbell Stiff Legged Deadlift
3 x 10
C
Sissy Squats
3 x 10
D
DB Lying Hamstring Curls
3 x 10
E
Single leg calve raises
3 x 12
A
Cardio
1 x 30:00
B
Supine Leg Raises
3 x 12
C
DB Russian Twist
3 x 10
Big Joe GK
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
Do not let your limit in equipment stop you from making unlimited gainz! Click below to get started!
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